TETSUCable High Row (Kneeling) vs One Arm Towel Row
The Cable High Row (Kneeling) and the One Arm Towel Row both train the upper back as their primary muscle. The Cable High Row (Kneeling) uses a cable while the One Arm Towel Row is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable High Row (Kneeling) | One Arm Towel Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and shoulders | biceps and forearms |
| Equipment | cable | bodyweight |
| Steps in our guide | 6 | 6 |
How each one starts
Cable High Row (Kneeling) — first steps
- Attach a straight bar to a cable machine at chest height.
- Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
One Arm Towel Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
Full step-by-step guides are linked below.
Which should you choose?
The Cable High Row (Kneeling) keeps constant tension on the muscle through the whole range of motion. The One Arm Towel Row needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Cable High Row (Kneeling) better than the One Arm Towel Row?
Neither is universally better — both train the upper back as the primary mover. The Cable High Row (Kneeling) keeps constant tension on the muscle through the whole range of motion, while the One Arm Towel Row needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable High Row (Kneeling) and the One Arm Towel Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable High Row (Kneeling) and the One Arm Towel Row work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps and shoulders for the Cable High Row (Kneeling) versus biceps and forearms for the One Arm Towel Row.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.